Endurance Formula

How did you calculate you zones? Age based formulas are worthless, and many fitness devices start with age based. Many novice runners confuse dehydration with hunger. Are you drinking enough fluids before and during the run? Hydration during the run is quite important. Your nutrition 30-60 minutes b

The heart rate in the later miles concerns for a 3:30 goal, but I suspect doing that distance on only 60g of carbs probably played a role. I think you’re pretty behind in the fueling strategy and would start practicing that ASAP. Even on easy runs I’d take a gel before hand just to make sure your st

Fueling with carb drink mix is absolutely an option, but I wouldn’t use straight Gatorade powder, at least not the mass-market version of Gatorade. That stuff is mostly table sugar, snd will be hard to digest at the level of carbohydrate intake you should be aiming for. The “endurance” formula Gator

I want more electrolytes than Gatorade has I do have Gatorade endurance powder I used because I raced a half that had Gatorade endurance on course but Gatorade does a very poor job imo making the endurance formula available I also like that the “running brands” avoid crappy chemical ingredients and